Why Zucchini is a Picnic Hero
Crisp, cool, and packed with micronutrients, zucchini makes an ideal component for summer picnic fare. Its mild flavor pairs beautifully with bright herbs, citrus, and a splash of olive oil. Because zucchini is low in calories and high in fiber, it keeps you feeling refreshed in the sun. When grilled, the natural sugars caramelize, creating a subtle sweetness that contrasts with tangy dressings.
Below is a quick and healthy recipe that transforms simple zucchini into a vibrant, protein‑rich salad perfect for al fresco dining.
- Grilled Zucchini – 300 g
- Quinoa – 200 g
- Cherry Tomatoes – 150 g
- Fresh Parsley – 15 g
- Red Onion – 50 g
- Feta Cheese – 100 g
- Olive Oil – 30 g
- Lemon Juice – 15 g
- Salt – 2 g
- Black Pepper – 1 g
Ingredients in grams ensure precision—especially handy when packing for a picnic, since you’ll want the exact portions for each guest.
Preparation Steps
1. Preheat a grill or grill pan to medium‑high. Slice zucchini lengthwise into 1 cm thick half‑rings. Lightly brush with half the olive oil and season with salt and pepper.
2. Grill the zucchini for 3–4 minutes on each side until golden and slightly blistered. Remove from heat and let cool.
3. Rinse quinoa under cold water, then simmer in 400 ml of water for about 15 minutes until fluffy. Drain any excess liquid and fluff with a fork.
4. Dice the cherry tomatoes, finely chop the parsley and red onion, and crumble the feta.
5. In a large bowl, combine the cooked quinoa, grilled zucchini, tomatoes, onion, parsley, and feta. Drizzle with the remaining olive oil and lemon juice. Toss gently to coat.
6. Taste and adjust seasoning with additional salt or pepper if needed. Serve immediately or cover and refrigerate for up to 24 hours—flavors only deepen.
This salad is naturally vegetarian and very versatile: add a handful of toasted walnuts for crunch, swap feta for a sprinkle of nutritional yeast for a vegan option, or fold in a spoonful of roasted chickpeas for extra protein. Pack it in a sealed container, and you’ll have a wholesome, picnic‑ready dish that stays fresh and bright all afternoon.
Serving Suggestions
Present the salad in a rustic wooden bowl with a scatter of pomegranate seeds for a pop of color. Pair it with whole‑grain baguette slices and a chilled glass of rosé or sparkling water for a truly delightful summer picnic experience.